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If you can power clean 300 pounds, great – but that does notguarantee that you will be able to drive a ball farther than a 15-year-old kid of 140 pounds who can only power clean 125. The
objective of golf conditioning is not to build the massive strengththat is required in throwing the shot put or playing on the offensiveline but to become measurably stronger and more powerful and togain greater balance and flexibility.
I first became serious about golf conditioning when myyoungest son, Mark, was 12 years old. We went through manylearning stages. As we struggled in our progression, I began to realizethat golf has much in common with other sports.
The BFS Six Absolutes not only will help an athlete learn per-fect lifting technique but also apply to learning how to hit a golf ballcorrectly. If you study the three golfing photos that accompany thisarticle you will see how the Six Absolutes apply, specifically how thetransfer of power is the same as in other athletic activities such asthrowing a baseball or a discus.
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54 | BIGGER FASTER STRONGER JULY/AUGUST 2006
Should golfers get involved in a strength and con-ditioning program? Of course – if they are seriousabout improving their game. And what kind of astrength and conditioning program is best for agolfer? Unquestionably, the BFS Program.
ULTIMATEGolf Conditioning
Take your golf swing to the next level with BFSBY DR. GREG SHEPARD, FOUNDER/CEO BFS
ULTIMATEGolf Conditioning
Take your golf swing to the next level with BFS
Showing proper technique is Austin Anderson, aprofessional golfer from Salt Lake City, Utah.
BY DR. GREG SHEPARD, FOUNDER/CEO BFS
For these reasons, a modified BFSstrength and conditioning program is theultimate approach for all golfers regard-less of their level of experience: fromTiger Woods to the up-and-coming jun-ior high school golfer to the aging seniorgolfer.
The BFS Way to Better Golf
Weight training can improvestrength and power in the legs and hips,improvements that will increase the dis-tance you can drive the ball with anyclub and also will increase your accuracybecause you can be more relaxed whenyou swing. The best exercises for improv-ing strength and power are squats, boxsquats, power snatches and power cleans.
To increase golf-specific strength,golfers should perform reverse-grip curlsand both front and back twists on theBFS glute-ham machine. Other impor-tant auxiliary exercises for a golferinclude lat pulldowns, straight-leg dead-lifts, the glute-ham raise, the bench pressand the incline press. And in addition tostrength and power, balance is importantfor a golfer when facing difficult lies.
This objective is met by performing flexi-bility exercises, lunges and the three BFSpower balance drills.
With over 30 years training athletes,I believe the standard BFS off-season lift-ing program, which is performed threedays per week and only takes about 45minutes, would be ideal for a golfer.However, during the season, which canbe very long for a golfer, we recommend
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Great flexibility, complete range ofmotion, and suppleness are essential
to reach your golfing potential.
The setup: Athletic Stance, Be Tall, Spread theChest, Toes and Knees Aligned, Knees over Toesand the Eyes on Target (the ball).
The transfer of power: The weight shifts to thefront foot, the hips turn facing the target and theback foot and ankle turn and extend towards thetarget (the flag on the green). The golfer continuesto be tall, spreading the chest, with eyes on theflag (the target).
lifting only twice a week while still striv-ing to become stronger. Here is a samplein-season lifting program that would beperfect for a golfer:
MONDAY. Core lifts: parallel squat,power clean. Auxiliary lifts: lat pulls,reverse-grip curls, lunges, glute-hamraise, glute-ham twists (front and back),bench press, the power balance drills,straight-leg deadlift.
WEDNESDAY OR THURSDAY. Corelifts: box squat, power snatch. Auxiliarylifts: same as Monday, except substitutethe incline bench press for the benchpress.
Prior to any workout it’s importantto warm up, and the most practical andeffective way to warm up is with the BFSDot Drill. Obviously a golfer does nothave to have quick feet or agility to playthe sport, but the Dot Drill does get theblood temperature elevated, producing alittle sweat. Getting your body warmedup is important before you stretch, lift orplay golf so as to prevent injury. You mayperform the entire Dot Drill series or amodified version instead. AustinAnderson, the professional golfer fea-tured in the photos that accompany thisarticle, does a modified version in which
TRAINING & EQUIPMENT
56 | BIGGER FASTER STRONGER JULY/AUGUST 2006
The hip flexor stretch: Austindoing one of his daily 1-2-3-4BFS Flexibility stretches.
Back twists on theglute-ham machine.
Austin doing lungesfor power balance.
Austin doing oneof the three powerbalance drills.
Tiger, Phil and Fred
Ihave been fascinated as I watch Tiger
Woods play and analyze his moves
from a BFS perspective. Everything
about Tiger exudes straightness. I love
to watch him walk to his next shot. His
toes are straight, his legs are straight,
and his arms and hands are rotating in
perfect rhythm and straightness. Even
Steve, Tiger’s caddy, walks like Tiger
does. Tiger hits the golf ball in the
same way: everything is straight. If I
may offer one critical observation, I
think that Tiger probably has over-
trained in the weightroom with too
many upper-body exercises; and his
swing, at times, is too hard and jerky
as a result. But, wow, Tiger is certainly
a true Eleven and is featured as such in
our Be an Eleven Guidebook for
Success.
Phil Mickelson is just as fun to
watch because he is such a great
golfer and everything is crooked. He
walks with a nonathletic stride with his
toes pointed out. When he hits an iron
shot, his back foot never fully rotates.
Personally, I believe that a guy like Phil
would benefit from the BFS Ultimate
Golf Conditioning Program more than
Tiger because we could build more
improvement in him. Just think if Phil
could improve just one stroke or two
over a four-day tournament.
Fred Funk is so likable. He is almost
fifty and ready to join the senior tour.
The amazing thing is that Fred is still
right in the thick of things with the
younger, stronger pros. I love watch-
ing Fred. He is so smooth and still flex-
ible. Fred makes it look so easy; but
the next time you watch him, analyze
him using the Six Absolutes:
Everything, and I mean everything, is
perfect: especially having every joint
and limb straight. He walks just like
Tiger. Everything is straight. He is a
joy to watch.
he does not perform the right and leftfoot drills.
Great flexibility, complete range ofmotion, and suppleness are essential toreach your golfing potential. The BFS1-2-3-4 BFS Flexibility Program is per-fect for a golfer and should be per-formed every day after workouts orplaying golf. Great care should be takento make sure every joint is perfectly
straight and that the Six Absolutes aremeticulously followed.
The same philosophy exists withour golf program as with our othersports. Golfers are athletes, and to ful-fill their athletic potential they need toget into the weightroom and train notonly hard but also smart!
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Austin doing a 65-pound power clean.
Austin doing a perfect parallel squat: Eyes on target, with an athletic golfdriving stance, toes and knees aligned, knees over toes while being talland spreading the chest.
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